This pelvic symmetry sequence is adapted from Cecile Röst, PT and Dr. Sinead Dufour, PT, PhD. It is useful for pelvic girdle pain or to keep the pelvis in symmetrical alignment. The postures give a balance of strength and stability with mobility and flexibility.
I have used this sequence in my own practice when my pelvis is feeling out of alignment, when I have low back pain and when I notice anything with my sciatica or sacroiliac joints.
It is best to see a pelvic floor physiotherapist if you are experiencing any issues with the pelvis. Click here to find one within Canada.
If you would like a printable version of click on one of the images below (you can choose between colour or black and white). If you would like to print this to distribute please contact Shannon Crow with details of your profession and who you intend to give copies to. You are able to print a copy for your own use or share this website link with your students/patients/clients.
Thanks to Sue Peirson for sharing her time, camera and insights about pelvic alignment.
1. Reclined Butterfly
- Lie on back
- Knees bent
- Soles of feet together
- Use support to find comfort
- Notice any pain, stretch, or asymmetry
2. Butterfly Lift
- Push outside edge of feet into floor
- Exhale – lift pelvis
- Inhale – lower pelvis
- Repeat this 3 times
- Do not lift if there is pain – instead simply engage lift muscles on each exhale
3. Knee Press
- Press knees in towards each other on the exhale
- Relax the press on the inhale
- Optional slight side to side rock
- Repeat 3 times
4. Bridge Pose
- With feet hip distance apart and under knees
- Lift into bridge on exhale
- Lower on inhale
- Repeat 3 times
Shannon,
Thanks for sharing!! I love getting your emails! I just wanted to let you know that this is the 3rd email in a row in which the pictures don’t show up (just lots of computer gibberish). They don’t work on my home or office computers (do work when I actually go to your website).
Hey Amanda,
Thanks for letting me know about the issue with the pictures. I will look into that. If others who get my emails notice this — send me a note please.
I am glad you like this sequence and the teacher emails Amanda 🙂
I love this flow and have been using it in my own practice and sharing it in classes. Thanks Shannon!
That is great Becky – so glad you are enjoying this flow in classes and in your own practice. It is one of my favourites.
Can you explain the biomechanics and how this helps with pelvic asymmetry?
Hi Linh,
I love this question. I would say try it out first and tell me what you feel in your body. Then if you work with individuals as a movement educator — share it with some of them and ask them what they feel.
Everyone will experience something different.
What I really like about this sequence is that it works on both strengthening and lengthening the muscles around the pelvis.
Let me know when you try it — I would love to hear what you feel.
Hello, I just found thise symmetry exercises and I will try them and I will let you know how it works for me. I am 62 years old woman very active but recently got groin problem.
For sure try the symmetry sequence and let me know how it goes Ewa. I would also suggest trying to see a Pelvic Health Physical Therapist (or Physiotherapist).
Just found these exercises. I’m 69 and have developed bad right groin pain radiating to my thigh and knee. Sleeping, walking, and sitting is painful. Anxious to try your exercises. This has really led to a deterioration my quality of life.
Can you do this sitting up (Butterfly, pressing little toes into the floor, pressing knees together) sitting up if you are pregnant and find lying down does not work for you? How would you modify the bridge though?
Hi Penny!
Great question. The pelvic health physiotherapist that I learned this sequence from does use this with pregnant people and it can be modified depending on the individual. First I would ask — does this person feel okay lying on their back for any amount of time. Some people will feel nauseous as soon as they lie on their back and so this flow may not be possible. Others will be able to do the flow, but may need to move out of it after one round or one pose. The goal of the butterfly pose is to strengthen the muscles around the pelvis, so I would choose something standing that would do the same instead of trying to modify it for sitting, personally. Let me know if this is helpful and also I have a podcast that goes more in detail. I will grab that link for you now — https://www.theconnectedyogateacher.com/193-pelvic-symmetry-shannon-crow/